Ngokukhawuleza Ukuyeka Ukusetyenziswa kotywala kungaba yingozi
Ukuba ufuna ukuyeka ukusela, ungase ufune ukuzama ukucima kuqala, endaweni yokuyeka ngokukhawuleza, ukuzama ukunciphisa ubunzima beempawu zokurhoxiswa kotywala.
Ukuba utywala imihla ngemihla, utywala ixesha elide, okanye utywala kakhulu, ukuba uthe wayeka ukusela ngokukhawuleza, amathuba okuba ufumane olunye uhlobo lweempawu zokuyeka ukuphuza utshwala kwaye ukuba uzama ukuyeka "ngokwakho "ngaphandle kwanaluphi na uhlobo loncedo lwezonyango, ezo zibonakalo ziba nzima kakhulu .
Ngelishwa, kuncinci ukuba kukho na uphando olubonisa ukuba ukutshintsha oku kunciphisa imiphumo yokurhoxiswa kotywala. Oku kungenxa yokuba iimpawu zokurhoxisa ziyahluka ngokubanzi ukusuka kumntu omnye kuya kwesinye kwaye akukho ndlela yokuqhathanisa iziphumo.
I-Tapering Imisebenzi Eminye Imithi
Siyazi ukuba ukukhupha umgangatho wonyango oqhelekileyo kwezinye iziyobisi. Izigulane ezithatha i-antidepressants, umzekelo, azinakuthi zikhutshwe ngamachiza abo ngokukhawuleza kodwa zinciphise i-dose.
Siyazi kwakhona ukuba iimveliso ezisetyenziselwa ukunceda abantu bayeke ukutshaya, ezifana ne-nicotine patches okanye i-gum, zenzelwe ukutshaya i-nicotine ngokuthe ngcembe ngokunciphisa ngokunciphisa inani le-nicotine abayidlayo.
Ukuqonda ngokuqhelekileyo kusitsho ukuba ukuyeka ukutshisa i-turkey kwi-12-beer-day-day umkhwa uma kuqhathaniswa nokuyeka umkhwa wemihla ngemihla kuya kuba yinkxalabo eninzi kwinkqubo kwaye kubangele ukuphazamiseka okukhulu.
Izindlela zokuTywala Utywala
Indlela elula yokumisela ukusetyenziswa kotywala kukunciphisa kancane inani lezonxila ovame ukusela ngexesha elide.
Ngokomzekelo, ukuba udla iilazi ezintlanu zewayini imihla ngemihla, zama ukunciphisa kwiiglasi ezine kwiintsuku eziliqela uze uzame ukunciphisa ezintathu.
Abanye abantu baphawula ngokucima ubude bexesha phakathi kwesiselo ngasinye. Banokulinganisela kwisiselo esisodwa kuphela ngeyure, umzekelo. Okanye, banokufaka indawo yeglasi yamanzi, ijusi okanye i-Gatorade phakathi kwesiselo ngasinye somnxila.
Fumana i-Taper Indlela Esebenza Kuwe
Abanye bazama ukucima ngokutshintshwa kwisiselo esinxilisayo abakhetha ukuba bangayithandi. Ngokomzekelo, banokuzama ukutshintsha kwiwayini kwiibhiya, abangayithandiyo, kuba abanako ukusela isiselo esininzi abangasithandiyo.
I-HAMS: Ukunciphisa Ulwaphulo lwe-website yeTywala lincoma ukuba abantu bazama ukucima umbane wokusela utshintsho baze batye "ngokulinganayo ukugcina izithukuthuku kunye nokugubha" ngaphandle kwanani le mali. Isayithi sinakho neziphakamiso zokuseka i-taper schedule.
Zininzi ezinye iindlela abantu abazisebenzisayo ukuzama ukunciphisa ekusela kwabo. Abanye baphawule ngokuxuba iziphuzo ezinobuthakathaka ngobuncilisi obuncinane. Qaphela kwakhona: Iingcebiso ezi-9 zokukhawula kwakhona ukusela .
I-Tapering ayisebenzeli wonke umntu
Kwabanye abaphuzayo, ukunciphisa inani lotywala abaziphuzayo kuphela alusebenzi. Baya kunciphisa inani leziphuzo abanalo ixesha elifutshane, kodwa ngokukhawuleza bafumana ukusela ngexesha labo eliqhelekileyo.
Omnye umfundi wayichaza kanje: "Ugqirha wandixelela ukuba ndiyinqumle, kodwa oko kwakungasebenzi kum njengokuba andinakukwazi ukufumana iiglasi ezi-1 okanye ezimbini."
Abo bafumanisa ukuba abanako ukukhupha inani lezonxiliso nakweyiphi na ixesha elide elibonakalayo baye bahlakulela ukusetyenziswa kakubi kotywala kotywala okanye baye baba yinto eyaziwa ngokuba ngumnxila.
Kwabanye, ngokukhawuleza ukunciphisa inani leziphuzo abanakho ngokwabo ukuzisa iimpawu zokurhoxiswa kotywala. Omnye umhambele kwi-Alcoholism site wachaza amava akhe ngale ndlela:
Ndagqiba kwelokuba ndinqumle kwibhiya rhoqo iintsuku ezingama-1-2-3 kwaye ndikwazi ukuwugcina kuloo nto, kodwa ndisaziva ngathi ndiqhekeza! Mhlawumbi ndilele 8 iiyure ezidlulileyo kwiintsuku ezimbini ukuya kwiintsuku ezintathu.
Ukumisa akuyi kusebenza rhoqo
Ukuhambisa olunye uhlobo lwesiselo kumnye alukuncedi ukuba uphuze utswala xa utshisa inani elifanayo lokusela okuqhelekileyo njengoko uhlala unayo. Inye ye-12 enye yebhiya iqulethe utywala obufana ne-glass yewayini okanye isiselo esixubekileyo esinama-ounces ama-1.5 esiselo sotywala.
Ngamanye amaxesha ukuzama ukufaka endaweni kunokubuyisela kuwe. Esinye isivakashi sesayithi sabelana ngamava akhe ngokufaka endaweni yewayini (engayithandiyo) kubhiya, okwakunokukhetha kwakhe:
Ndaqala ukusela iwayini kwi-taper, ngeveki yokuqala ndisela iwayini ngaphezu kwebhiya, eyakhokelela ekudleni kunotywala engayidla imihla ngemihla. Ngeveki elandelayo ndaqalisa ukuhamba ngokukhawuleza. Ndilinganise i-ounce ngeyunce de ndayihla ukuya kwi-ounce yokugqibela. Inxalenye yewayini kunye nxalenye yamanzi. Okuhle? Ewe, kodwa kusebenza.
Kwabanye, i-Tapering Ngaba Impendulo
Esinye isizathu abantu abaninzi abazama ukuyeka ukuphuza baphinde baphinde baphinde baphuze ukuphuza ukuphuza ngokukodwa emva kokuba bayeke ukuphumelela ngenxa yezimpawu ezingabonakaliyo zokuziyeka. Xa iimpawu ziba nzima kakhulu, zibuyela ekusela ukuze zithuthuke.
Kwabanye abaphuza abaye baphinda baphinde bahlaselwa ngokukhawuleza, impendulo yayiyikupheka kuqala, kunokukhawuleza ukuyeka ubusika. Nazi ezinye zeendaba eziyimpumelelo ezivela kwiindwendwe eziya kule sayithi ezikwazi ukuyeka ngokuphumelelayo:
Ukushiya i-Symptom-Free
Ngeli xesha, ndithintela, ndiba neebhiya ezimbini ukuya kwezine malunga neentsuku okanye ezine ezintlanu kwaye ndiye ndilahla ngokupheleleyo uphawu olungenasifo.
I-Tapering yayingelula
Kwimzuzu ngomzuzu, ngeyure ngeyure ekuqaleni. Kwandithatha iiveki ezintathu ukuba ndiyenze. Kwakungekho lula, kodwa ndazi ukuba yindlela ephela yam. Kwafuneka ndizimisele kwaye ndomelele ukulwa nalo.
Ulunge ngakumbi kuneCold Turkey
Ngeli xesha, ndagqithisa ndiphuza iibhotile ze-2 okanye ezintathu zewayini (ngamanye amaxesha i-tequila okanye i-bourbon) ngosuku. Ndiyifake iibhiya ezi-2 ukuya kwi-4 ngosuku. Kwakungekho konke okulula, kodwa kulula kakhulu kunothutho olubandayo.
Isinyathelo sokufumana ngcono
Andikwazanga ukuthatha ixesha emsebenzini okanye kwintsapho kwaye ndagqitha kwiintsuku ezintlanu ngokulula ixesha eliphakathi kweziphuzo. Kwakuyiveki ende, kodwa ekugqibeleni iphelile. Iyure nganye uhamba ngaphandle kokusela isinyathelo sokuphucula.
Ukusika ukuya kwiZero
Ndiyinqumle ibhotile ye-brandy okanye i-vodka kwiibhotile ezimbini okanye ezintathu zewayini ebusuku ukuya kutsho. Ndineempawu ezinzima emva kokusela yonke imihla yonke imihla kwiminyaka emithandathu edlulileyo.
Ukufumana Uncedo Lokubuyiselwa
Ukuba ufumanisa ukuba ungomnye walabo batywala abangenakuyisebenzisa ngokukhawuleza ukusetyenziswa kotywala okanye xa ufumanisa ukuba uqala ukufumana iimpawu zokuyeka ukukhawuleza, ungayeki.
Akufanele uvumele ukwesaba utywala kotywala kunokuyeka ukunqumla okanye ukuyeka . Unokwenza isigqibo sokufumana unyango lweempawu zokurhoxisa okanye unokwenza isigqibo sokungena kwi -detox yezobuchwepheshe okanye kwiziko lokuhlaziya .
Imithombo:
ISizwe lesiZwe malunga nokuTywala kotywala nokuNxila. "Ukuphuza Ukusela: Utywala kunye neMpilo Yakho." Fe bruwari 2009.
ISizwe lesiZwe malunga nokuTywala kotywala nokuNxila. "Yisiphi isiphuzo esiqhelekileyo?" Ukuhlaziywa ngo-2005.
AmaZiko eZiko lezeMpilo. "Ukusela Utywala." I-MedlinePlus ihlaziywe ngoFebruwari 2009.